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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

December 27, 2017

26/12/2017

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A. 10 minute AMRAP of Running and Clean and Jerks
As Many Reps as possible in 10 minutes:
  1. Run 2000 meters
  2. Max Clean and Jerks @ 135/95 lbs

rest 5 minutes

B. 7 minute AMRAP of Double-Unders and Squat Snatches
As Many Reps as possible in 7 minutes:
  1. 200 Double-Unders
  2. Max Squat Snatches @ 115/75 lbs

rest 4 minutes

C. 4 minute AMRAP of Burpee Box Jumps and Barbell Thrusters
​As Many Reps as possible in 4 minutes:
  1. 20 Burpee Box Jumps 24/20 inches
  2. Max Barbell Thrusters @ 95/65 lbs
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MERRY CHRISTMAS EVERYBODY!!!!

24/12/2017

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Cavs will be closed December 24-26! See you on the 27th!
Don't eat too much!!! ;)
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December 23, 2017

22/12/2017

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A. Twelve Days of CrossFit: Snatches, Front Squats, Push Presses, and more
Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.
  1. 1 Snatch @ 115/75 lbs
  2. 2 Front Squats @ 115/75 lbs
  3. 3 Push Presses @ 115/75 lbs
  4. 4 Hang Power Cleans @ 115/75 lbs
  5. 5 Burpees over the Barbell
  6. 6 Chest-to-Bar Pull-Ups
  7. 7 Toes to Bars
  8. 8 Kettlebell Swings @ 24/16 kg
  9. 9 AbMat Sit-Ups
  10. 10 Alternating Pistols
  11. 11 Wall Ball Shots @ 30/20 lbs
  12. 1 Rope Climb 12 feet

EX:

round 1- 1 Snatch
round 2- 2 FS, 1 Snatch
round 3- 3 Push presses, 2 FS, 1 Snatch... etc.

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December 22, 2017

21/12/2017

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A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch
  1. Set 1 – 4 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Clean 4-3-2-1-1-1-1
Within 20 minutes: Clean
  1. Set 1 – 4 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

C. 50-40-30-20-10 Double-Unders and Sit-Ups
​Annie
50-40-30-20-10 Reps for Time:
  1. Double-Under
  2. Sit-Up
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December 21, 2017

20/12/2017

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A. GOAT Day!
What do you want to work on? Improve gymnastics?
MUSCLE UP???
ROPE CLIMBS???
HANDSTAND WALKING???
PISTOLS???
DOUBLE UNDERS???

Scoring: Not Scored
B. 3 Rounds For Time of Air Squats, Muscle-Ups, and Hang Power Cleans
Nasty Girls
3 Rounds for Time:
  1. 50 Air Squats
  2. 7 Muscle-Ups
  3. 10 Hang Power Cleans @ 135/95 lbs
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December 20, 2017

19/12/2017

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​A. Push Press 5-3-2-1-1-1-1
Within 15 minutes: Push Press
  1. Set 1 – 5 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Split Jerk 5-3-2-1-1-1-1
Within 15 minutes: Split Jerk
  1. Set 1 – 5 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

C. For Time: Handstand Push-Ups
​For Time:
  1. 30 Handstand Push-Ups

Time Cap: 10 minutes
Coach's Notes:
every time you come off the wall you do 5 burpees
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December 19, 2017

18/12/2017

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​A. Deadlift 5-4-3-2-1-1-1-1-1
Within 20 minutes: Deadlift
  1. Set 1 – 5 reps @ 50%
  2. Set 2 – 4 reps @ 60%
  3. Set 3 – 3 reps @ 70%
  4. Set 4 – 2 reps @ 75%
  5. Set 5 – 1 rep @ 80%
  6. Set 6 – 1 rep @ 85%
  7. Set 7 – 1 rep @ 90%
  8. Set 8 – 1 rep @ 95%
  9. Set 9 – 1 rep @ 100+%

Rest as needed

B. For Time: Pull-Ups
​For Time:
  1. 50 Pull-Ups

Time Cap: 10 minutes
Coach's Notes:
starting with 5 burpees, complete pull ups AFAP stopping to do 5 burpees EMOM
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December 18, 2017

17/12/2017

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A. Back Squat 5-4-3-2-1-1-1-1-1
Within 20 minutes: Back Squat
  1. Set 1 – 5 reps @ 50%
  2. Set 2 – 4 reps @ 60%
  3. Set 3 – 3 reps @ 70%
  4. Set 4 – 2 reps @ 75%
  5. Set 5 – 1 rep @ 80%
  6. Set 6 – 1 rep @ 85%
  7. Set 7 – 1 rep @ 90%
  8. Set 8 – 1 rep @ 95%
  9. Set 9 – 1 rep @ 100+%

Rest as needed

​
B. For Time: Toes to Bars
For Time:
  1. 75 Toes to Bars

Time Cap: 10 minutes
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December 17, 2017

16/12/2017

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A. For Time: Running and Clean and Jerks
​Abbate
For Time:
  1. Run 1 mile
  2. 21 Clean and Jerks @ 155/105 lbs
  3. Run 800 meters
  4. 21 Clean and Jerks @ 155/105 lbs
  5. Run 1 mile
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December 16, 2017

15/12/2017

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A. For Time: Rowing, Wall Ball Shots, Chest-to-Bar Pull-Ups, and Handstand Push-Ups
​For Time:
In teams of 3
  1. 200 Calories of Rowing
  2. 150 Wall Ball Shots @ 20/14 lbs
  3. 100 Chest-to-Bar Pull-Ups
  4. 50 Handstand Push-Ups

Time Cap: 40 minutes
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